8 Health Benefits of Vitamin C and Why It is Important



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Vitamin C is a hot topic of question lately, and I often get asked what is liposomal vitamin C, why vitamin C is so important, and what function it plays in the body? Here are 8 reasons why C is great to benefit your health!

There are many vitamin C health benefits that affect us in such a positive way. But, because this vitamin is water-soluble, our body is unable to store it.

This means many of us fall short of our daily requirements. There are ways to remedy this.

I started taking a liposomal vitamin C to ensure I get enough of my intakes to truly benefit, function, and protect my body. It can help you ward off colds and flu, but it may also do other things!

Why Should You Increase Your Vitamin C Intake? – 8 Important Health Benefits

This micronutrient is a potent antioxidant that can help fight free radicals, harmful molecules that wreak havoc on our immune system.

Vitamin C is an Antioxidant That Protects From Free Radical Damage

We need this vitamin for a healthy immune system. A deficiency in this vitamin may make us more prone to illness and disease.

If you are interested in reading more about this topic, try reading my article on what affects your immune system?

Lemons and oranges can boost your immunity and rich in vitamin C.

Vitamin C Prevents Cold and Flu By Boosting Immunity

Above all, it may also support your immune system by helping you fight back against cold and flu viruses and bacteria.

It also helps encourage the production of white blood cells, known as lymphocytes and phagocytes, which help function and protect the body against infection.

In addition, it helps these white blood cells function more effectively, while protecting them from damage by potentially harmful molecules, such as free radicals.

In many cases, additional amounts of this powerful micronutrient may even help reduce the duration and intensity of symptoms if you get sick.

For example, low levels have been linked to poor health outcomes, including pneumonia and shorter wound healing time.

This micronutrient is an essential part of the skin’s defense system and is actively transported to the skin, where it can act as an antioxidant and strengthen the skin’s barriers.

Prevent Heart Disease and Vitamin C – Can Promote Good Cardiovascular Health

Is vitamin C good for the heart? Yes, there is evidence that this micronutrient promotes cardiovascular health and protects the body from heart disease.

If the free radicals are left on their own in our body, they can eventually evolve into cardiovascular diseases. This micronutrient may help protect you from these illnesses.

Oxidative stress can add to another problem, resulting in ischemia-reperfusion injury (IRI).

This is when the heart doesn’t get enough energy and stops and starts. This can be especially taxing on our bodies, and can lead to heart failure or death.

The addition of this micronutrient, especially in liposomal form, can reduce ones chances of this oxidative stress resulting in injury to the heart.

Eye Health Function – Vitamin C Can Reduce Macular Degeneration Risk

Can vitamin C help the function and improve eyesight?

Yes, there is strong evidence to suggest this. This micronutrient may also help maintain good eye health.

Studies have shown that daily multivitamins may reduce the risk of macular degeneration. It can also slow down visual acuity loss in some individuals.

Vitamin C Benefits and Promotes Healthy Aging & Collagen Production

It also helps boost collagen production, which helps boost the proper function of bones, skin, blood vessels, cartilage, and healthy gums and teeth.

Taking this has also shown to help ward off wrinkles. As well as other visible signs of aging.

Moreover, its antioxidant properties work overtime to help reduce oxidative stress while keeping cells happy, healthy, and functioning.

Vitamin C is Good for Stronger, Fuller Hair

Did you know that vitamin C is good for stronger, fuller hair too?

Research has shown that this water soluble micronutrient, along with biotin and B3, may promote healthier hair. The oxidative stress caused by the free radicals damages cell structures.

This causes the hair to age in the form of hair loss and graying. This powerful micronutrient can help prevent this aging side effect.

Taking Vitamin C Can Help Promote Emotional Well-Being

It may be beneficial in promoting a good mood by reducing anxiety and stress.

For example, fatigue and depression are known to closely precede the physical symptoms of scurvy. This is a disease caused by vitamin C deficiency (1,2). Therefore, this micronutrient may also be a function moderator of mood (3).

Another function is for brains to convert dopamine to serotonin. Higher levels of serotonin help reduce symptoms of anxiety and depression.

Vitamin C Benefits Your Digestive Health

A deficiency of this particular micronutrient can lead to various digestive issues and diseases, such as scurvy.

For example, this dangerous disease can cause serious problems, such as gum disease, dehydration, poor wound recovery, infection, and even death.

It is also crucial to ensure your digestive tract remains strong.

In addition, it helps increase iron absorption in the gut and prevent iron deficiency anemia. It also helps the body produce enough collagen to maintain healthy tissues within the digestive tract.

Fresh strawberries are a food rich in vitamin C.

Can You Get Enough Vitamin C From Foods?

My eating philosophy is rooted in the phrase, “Eat your nutrition”.

If you are eating a varied whole-food diet, like the ones in my challenges and programs, you are already consuming a wonderful amount of antioxidants, vitamins, and minerals.

Foods are a good source of this powerful micronutrient.

Foods rich in this micronutrient include citrus fruits like oranges, guavas, grapefruit and lemons. Additional foods include strawberries, bell peppers, pineapple, kiwi, tomatoes, broccoli, kale, potatoes, Brussels sprouts, and cantaloupe.

However, some individuals may need some extra help with supplementation, especially if they have certain health conditions or deficiencies.

This is where supplements come into play.

There are many forms of supplementation on the market, including ascorbic acid, calcium ascorbate, Ester C, ascorbic acid with bioflavonoids, and liposomal vitamin C.

Liposomal Vitamin C Supplement Form

One of the supplements I personally use is liposomal vitamin C, especially during the fall and winter months.

In short, since taking my daily liposomal vitamin C supplement, I have experienced less illness and better health. I feel more energized and my body is happy!

If you haven’t heard about liposomal vitamin C before, let me explain.

This vitamin is enveloped with liposomes. A liposome is a tiny vesicle bi-layer consisting of a fluid and fat layer that mimics our own cell membranes.

What does this mean for us?

This means it becomes more bioavailable and can be delivered more efficiently into our cells without becoming degraded by oxygen. It is important to remember that vitamin C is a water soluble vitamin.

This liposomal layer allows greater bioavailability and protects from digestive discomfort associated with higher levels of this vitamin.

I currently alternate between taking Nutriflair Liposomal Vitamin C and Solaray QBC Plex, which contains quercetin, bromelain, plus vitamin C.

This brand is one I trust and have taken for years. For instance, it has helped tremendously with my seasonal allergies.

How Much Liposomal Vitamin C Should You Take Daily Per Day?

A supplement can help individuals get the right levels of intake for Vitamin C. The recommended dosage for liposomal vitamin C for health benefits is 1000mg per day.

Let’s Discuss Why & How Vitamin C Can Benefit Your Health:

If you learned anything new about vitamin C functions and benefits, let me know in the comment section below.

In addition, I would love to hear what you think, or take a photo and tag me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva


  1. Vitamin C pharmacokinetics in healthy volunteers: evidence for a recommended dietary allowance.Levine M, Conry-Cantilena C, Wang Y, Welch RW, Washko PW, Dhariwal KR, Park JB, Lazarev A, Graumlich JF, King J, Cantilena LRProc Natl Acad Sci U S A. 1996 Apr 16; 93(8):3704-9.
  2. Crandon J.H., Lund C.C., Dill D.B. Experimental human scurvy. N. Engl. J. Med. 1940;223:353–369. doi: 10.1056/NEJM194009052231001.
  3. Pullar JM, Carr AC, Bozonet SM, Vissers MCM. High Vitamin C Status Is Associated with Elevated Mood in Male Tertiary Students. Antioxidants (Basel). 2018;7(7):91. Published 2018 Jul 16. doi:10.3390/antiox7070091.

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Hi, I'm Laura Ann

Healthy gut nutritionist, your nutrition bestie. I created a community where I discuss all things nutrition & health.

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Health benefits eating red food provides include: anti-inflammatory, antioxidant rich. May help lower the risk of heart related diseases, decrease the risk of certain cancers, and protect the skin from sun damage.

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Health benefits eating orange and yellow foods provides include: protect immune function, help lower cholesterol, healthy joint function, skin protection, reduce inflammation, and support a healthy heart.

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Health benefits eating green food provides include: help maintain a strong immune system, improves digestion, maintain a healthy gut microbiome, supports eyesight and healthy, strong bones. 

To read more about how to Eat the Rainbow - Tips for Eating a Colorful Diet, click here to read the full article. 


Blueberries, blackberries, purple figs, purple grapes, eggplant, plums, purple cabbage, purple potatoes, purple endive, purple cauliflower, purple carrots, purple figs, purple and black grapes. 


Health benefits eating blue and purple foods provides include: brain health, memory, and anti-aging, healthy heart function, improve urinary function including helping to prevent urinary tract infections. 

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Health benefits eating white and brown foods provides include: maintaining a healthy colon, preventing ulcers, lower cholesterol, maintain healthy heart function, and immune support.

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